Don’t follow Ron Burgundy’s instructions for any exercise….ever.

YHC arrived early to scope out the AO.  I was happy when four other Pax including my FNG showed as I was afraid it would be just me and Spongebob this morning.  Puddles reached out to plan a combined WARMARAMA last night and we hit the hard start mark as a group with the HIN’ers.

• Left over right
• Michael Phelps
• Down Dog/Chumbawubma or something like that
• Hairy Rockettes
• Mountain Climbers
• Motivaters

We split off after that to start THANG 1 – I made sure the FNG got the heaviest bell because he is young and strong and I am not. You’re welcome Code Brown.  Today YHC planned a tabata style workout with 10 sets – 45 seconds on and 15 rest.

• Left arm bent over row
• High Shelf left
• Squat press with left arm
• Upright Row
• Left arm only kettle bell swing
• Right arm bent over row
• High Shelf right
• Squat press with right arm
• Upright Row
• Right arm only kettle bell swing

We did a palate cleanser mosey to the front gate and then headed into the pavilion for THANG 2:

• Left leg step up IC x 10
• Right leg step up IC x 10
• Box jump SC x 10
• Glute bridge IC x 10
• Single leg (left) glute bridge SC x 10
• Single leg (right) glute bridge SC x 10

We rinsed and repeated both THANG 1 and THANG 2 for a second round.  About 1/2 way through the second THANG 2 the HIN’ers joined up and the added the following:

• Plank with a 10 count around the horn
• BTTW with a 5 count around the horn
• Supermans IC to a hard stop.

So you’re probably wondering about the title of this back blast…here is the story.  When YHC called for balls to the wall, the FNG got a nervous look on his face and asked for some direction.  Unfortunately, he was standing next to the ex-convict Ron Burgundy who explained that the exercise involved putting one hand on the wall and grabbing his partners balls with the other.  Now does the title make sense?

Announcements: Birdman’s 2nd anniversary Q at the Rolling Stone tomorrow.  Sasquatch this Saturday.  Prayer requests: Laettner’s M has surgery this Friday.  Blart’s M for a continued recovery.  Puddles took us out with a heartfelt prayer.

As always gents it was a pleasure and an honor to lead.  Thank you for giving me the chance Spongebob.

SYITG

Navy, out.